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Some light comedy: Tracy Jordan, Meat Machine – from CaveGirlEats.
On that note, Homemade Mayo, from Mel (see below).
SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.
DYNAMIC WARM-UP: 1 minute with each: Spiderman Stretch, Jimmy Buffetts (don’t forget, these should be done in a FULL lunged position), Lunged Windmills.
SKILL WORK: Strict False or Neutral Grip Muscle-up using Bands or Rings.
STRENGTH: Back Squat, up to a peak set of 5.
AMRAP in 10 minutes of:
3 Rolling Pistols Each Leg
*use bands if rings are available for you to do so. If not, or if your shoulders require something a little different, simply complete 3 tough pronated grip pull-ups.